Simple Nutrition Guide for People with Diabetes

Keeping a healthy diet is super important when you have diabetes. Here's an easy guide to help you make good food choices and keep your blood sugar levels steady:

1. Carbs:

   - Choose foods with complex carbs like whole grains, fruits, veggies, and beans.

   - Be careful with portion sizes to keep your blood sugar in check.

2. Balanced Meals:

   - Fill half your plate with non-starchy veggies like spinach, broccoli, or carrots.

   - Add a quarter of lean proteins like chicken, fish, eggs, or beans.

   - The other quarter can be whole grains or starchy veggies like brown rice or sweet potatoes.

3. Watch Sugars:

   - Try to avoid sugary drinks, candies, and desserts.

   - If you want something sweet, go for fruit or sugar-free treats.

4. Healthy Fats:

   - Use good fats from avocados, nuts, seeds, olive oil, and fish.

   - Avoid bad fats from fried foods, fatty meats, and processed snacks.

5. Portion Control:

   - Keep an eye on portion sizes to avoid eating too much.

   - Use measuring cups or your hand to help with portion sizes.

6. Eat Regularly:

   - Stick to a regular meal schedule with balanced meals and snacks.

   - Don't skip meals, or you might end up eating too much later on.

7. Stay Hydrated:

   - Drink lots of water to stay hydrated and healthy.

   - Limit sugary drinks and alcohol.

8. Check Labels:

   - Look at food labels to see how many carbs and sugars are in your food.

   - Try to choose foods with lower glycemic index (GI) values.

9. Test Your Blood Sugar:

   - Test your blood sugar regularly to see how different foods affect you.

   - Keep track and talk to your doctor about any changes, for your regular tab or diet.

10. Get Help if Needed:

   - Talk to a dietitian or diabetes educator for personalized advice.

   - Work with your healthcare team to make a plan that works for you.

Following these simple tips can help you manage your diabetes better and stay healthy.

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